Fish Curry – Red curry with Tilapia


Fish curry

This dish is for all those who love seafood. For those who don’t like fish in particular, may also like tilapia as it is very mild in flavor. A true Mumbaiite can’t live without fish…they are literally like fish out of water LOL. Its quite a treat to enjoy a variety of fish in Mumbai, whether it is pan fried, steamed or served in a curry. Fish can be pan fried plain or covered in a spiced batter or stuffed with some amazing chutneys & then pan fried. There are so many mouth-watering curries prepared in different styles depending on the region & its specialty spice combinations. Of all the curries, the ones containing coconut taste the best. I am not particularly fond of fresh or desiccated coconut as a garnish but when it is ground with other spices or used in coconut milk form it takes the dish to a whole new level. It is celebrated even in small amounts! ūüôā Coconut is commonly used in coastal cuisines because of¬†the easy availability of coconuts. Imagine yourself dining on a beach under a thatched roof- watching the sunset while enjoying a variety of fish dishes in the gentle, salty breeze!!! A perfect seafood dinner shall I say? ūüėČ

I love coconut in the form of coconut milk, which is also used in the Thai cuisine. But use coconut in small amounts as it is high Saturated fats.

Fish is also steamed in banana leaf and served with chutneys. Baking fish is more of a western style of cooking. I don’t enjoy deep fried fish but it is quite common in India. I feel that most of the time the flavor of the fish is lost or it becomes tough & dry. I usually satisfy¬†my fish cravings whenever I am back home & request my mom to make her specialties. However, to vet my appetite I have learned to cook tilapia & cod in Indian or Thai style or salmon in a western style. Pan frying or making curries or stews are some simple & quick ways to cook fish.

In the US, if you are concerned about Mercury content of fish, here are some ways that you can learn to make safe choices:

  1. National Resources Defense Council has compiled a guide based on data from FDA & EPA : click here.
  2. American Heart Association lists recommendations, benefits vs risks of consuming fish : click here.
  3. Monterey Bay Aquarium advises on what farmed or fished varieties of fish have less impact on the environment: Seafood Watch Enter the name of the fish and you will see the recommendations.

Fish is a very good source of protein, low in fat, and some varieties contain omega 3 fatty acids which are good for your heart. Even though I have used coconut milk in this recipe, it is a reduced fat version and is used in small amount for 6 servings. 

Per serving: 117 cals | 11 g protein | 1 g fiber | 7 g total fat | 1.75 g saturated fat

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PHO (Noodle soup with your choice of protein)




This is my take on the Vietnamese Pho! I really like the concept and its easy to make it very nourishing by adding lots of vegetables. I have used lots of bell peppers in this recipe to come up with the most basic and quickest yet flavorful soup. But you can easily add vegetables of your choice- broccoli, carrots, pak choi, green beans, tomatoes, sprouted beans etc depending on the vegetables and time you have. The ginger, garlic and cilantro combination impart a very cleansing effect to the soup. I would prefer to use whole wheat vermicelli or partial whole grain pasta next time with this soup, not just for the fiber content but for a better taste. However, I tried this soup for the first time with the regular egg noodles. It‚Äôs best to cook them a little al dente. You can serve this with pan-fried tilapia or shrimp. Vegetarians can add 1¬Ĺ cup of cooked kidney beans or any other beans to the vegetables to incorporate some proteins in the meal.

Per serving: 243 cals | 16 g protein | 4 g fiber | 15 g total fat

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Cod fish curry 3

This is a brown colored curry that can be made spicy per your preference¬†and can be used with any fish of your choice. I love cooking seafood. It does not take long to cook and can be made very flavorful. And, don’t forget that we need to eat fish 1-2 times a week. It goes very well with rice and whole wheat roti.

Per serving:  164 cals | 20 mg protein | 736 mg omega-3 fatty acids | 4g MUFA

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